Easy Yoga Routine For Stress Relief – Basic Yoga Routines

yoga routine for stress relief

Yoga routine for stress relief is good for helping you kick off your yoga journey so carefully read how to do each one of them before trying them out.

The fact is that it is quite challenging to try to avoid stress; however, you can learn how to manage it in a healthy way. The below routine will help you release some of your stress.

Warm-Up Poses

1. Easy Pose (Sukhasana)

Easy Pose (Sukhasana) Yoga Routine For Stress Relief

This meditative pose is brilliant to start with when on a stress relief routine. It is ideal to begin with because it gives you time to meditate and think about why you are doing what you are doing in the first place. It also gives you time to think about what you are hoping to accomplish on the mat. Do the easy pose for 1 minute.

2. Standing Side Body Stretch (Ardha Chandrasana Variation)

Standing Side Body Stretch (Ardha Chandrasana Variation)

Sometimes when you are stressed, all you need is to breathe and that is what your second yoga pose is about; getting a breather. This yoga pose normally stretches your upper body and expands your lungs. The expansion of your lungs brings more oxygen in your body, which drives stress out from your cells and improves your oxygen circulation.

But how do you perform it? This is how:

  1. Begin in the mountain pose with your legs together. Your core should be engaged, shoulders relaxed and chest raised.
  2. Stretch your arms forward and interlace your fingers.
  3. Raise your arms up and over to your right side. Keep the arms straight with the biceps closely by your ears. Hold that position for 3o-60 seconds.
  4. Come back to the middle and then repeat the process but this time raise your arms over to the left side.

Stress-Free Yoga Poses

1. Revolved Side Angle Pose (Parivritta Parsvakonasana)

Revolved Side Angle Pose (Parivritta Parsvakonasana)

The above poses have just warmed you up and the next step is for you to do some stress relief yoga exercises. The revolved side angle pose is the perfect exercise to start with because its diaphragmatic breathing will help you re-energize yourself and snap out of your lethargic slump.

Here is how to do it:

  1. Start by standing upright on your knees.
  2. Inhale and as you exhale take your right foot off the ground and step it forward into a 90-degree angle. Place your hands on your hips.
  3. Lean your upper body towards your right leg and twist your upper body towards your right side
  4. Rest your left elbow on your right knee and create a prayer posture with your hands.
  1. Gently get your left knee off the ground and stretch it towards your back. Your heel should be open.
  2. Now break the prayer posture by placing your left arm on the floor just outside your right leg and raising your right arm up as you gaze to the ceiling.
  3. Stay in that position for 3-5 long breaths.

2. King Dancer Pose (Natarajasana)

King Dancer Pose (Natarajasana)

The dance pose is good for stretching your hips abs, quads, shoulders, and chest, which helps your body release some muscle stress. Hold on to it for 1 minute, switch legs, and repeat the process for another 1 minute.

3. Cow Pose (Bitilasana)

 

Cow Pose (Bitilasana) Yoga Routine

The cow pose is an amazing stress relief pose and this is because it gently massages your belly organs and your spine. It also stretches your neck and your torso, which are all good stress relievers.

This is how you can perform it.

  1. Start on all fours with your knees directly under your hips and your hands directly under your shoulders.
  2. Slowly lift your tailbone so that your back can curve downwards. You should not force your back to go down instead just let the downward curve happen naturally.
  3. Pick a spot in front of you where you can gaze as you breathe gently for 30 seconds to 1 minute.

4. Cat Pose (Marjaryasana)

Cat Pose (Marjaryasana)

The cat pose is similar to the cow pose. They all help in massaging your spine and belly organs. The only extra special thing that the cow pose has is its ability to relax your back and improve your blood circulation. That helps in reducing stress, which is why the two poses are good when they follow each other.

Here is how to do a cat pose:

  1. Start on an all-fours position like the cow pose did but this time don’t let your back curve downwards instead round your spine up towards the roof.
  2. Gently let your head fall downwards and gaze on the floor for 30 seconds – 1 minute.

5. Supported Bridge Poses (Setu Bandha Sarvangasana)

Supported Bridge Poses (Setu Bandha Sarvangasana)

The supported bridge pose is an amazing exercise for opening up your heart, which helps you get rid of all the stress that hangs around your chest area.

So how is it done? This exercise is similar to the bridge pose you learned in the previous chapter. The only difference is that in this method you are going to use a prop for support. One of the best props to use here is a block. So perform it like a normal bridge but this time place blocks under your lumbar and sacrum.

Maintain this position for 1 minute.
Congratulations you have completed the circuit now let us cool down.

Cool Down Poses: Yoga routine for stress relief

1. Child’s Pose (Baasana)

Ending your yoga session with a child’s pose is a perfect way of relaxing your body and mind. This pose helps you get into a deep state of relaxation. In this state, you usually bask on the benefits of being relieved from stress and that creates a calming and satisfying feeling.

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